Hey guys,
It’s Sunday Funday here in Burlington, North Carolina and it’s time for the CrossFit Simplicity Weekly Rundown! We have an excellent week as always (but it wouldn’t be the Rundown if I didn’t say that, right? Realistically it depends on you. If you come to class consistently with a positive attitude and ready to put in some solid work then it’s going to be a great week… if not, no promises. I do know that we have some excellent programming so let’s dive in!
- CFS Bingo: We are revamping the committed club here at CFS. Stewart has developed an app that’s a bingo style game consisting of different CrossFit related “side quests” that you can complete each month to have a chance at an amazon gift card. Follow the link, complete the tasks, upload a photo for verification, fill 18 spaces, hit the bingo button, and be entered to WIN!
- CFS BINGO LINK: https://pictingo.com/join?code=D8XKAOK9HB
Monday:
Strength:
Deadlift:
4×2 @ 70%
Post: 3 sets of 10 Dumbbell Bench Press (light/moderate)
Metcon:
The Nine-Nine
Freedom (RX’d)
6 sets
1:00 AMRAP
5 Burpee over Bar
25ft Overhead Walking Lunge (95/65)
Max Burpee over Bar
-rest 1:00 between sets-
(KG conv: 42.5/30 barbell)
Tuesday:
Metcon:
Mr. Tortilla
Freedom (RX’d)
6 Sets
400m Run with Decreasing Rest
After set 1 = 2:30 rest
After set 2 = 2:00 rest
After set 3 = 1:30 rest
After set 4 = 1:00 rest
After set 5 = :30 rest
Gymnastics – Pressing (Week 7)
Complete 3 rounds x 40-50% of your 1 rep max from week one
* Goal is to complete each set unbroken
* Rest 2 minutes between sets
Level 1: Wall Walks
Level 2: Kipping Handstand Push-ups
Level 3: Strict Wall Facing Handstand Push-ups
Wednesday:
Strength:
Snatch: Build to a new 1RM
Post: 3 sets of 8 Bent-over Barbell Rows
Metcon:
The Bullpen
Freedom (RX’d)
2 sets
6:00 AMRAP
10/8 Calorie Air Bike (Or 12/10 Calorie Bike Erg)
8 Power Snatch (75/55)
2 Wall Walks
-rest 3:00-
(KG conv: 35/25 barbell)
Thursday:
Strength:
Skill Focus (Split Jerk):
Tall Split Jerks (3×3)
Jerk Balance (3×3 @ bar/light weight)
-Focus: speed and foot replacement
Metcon:
Sergeant Peanut Butter
Freedom (RX’d)
Teams of 3
15:00 AMRAP
50ft Sled Push (3×45/2×45) (Or 10 Dumbbell Box Step Ups (50s/35s; 20in))
15 Dumbbell Bench (50s/35s)
Max Calorie Row until next partner reaches rower
(KG conv: 60/40 Sled, 22.5/15 DBs)
* At “Go”, Partner1 completes the sled push and the bench press (the other two partners rest). Once Partner1 moves on to the row, Partner2 starts with the sled push + bench press. Partner1 keeps rowing until Partner2 completes the bench. Then, Partner3 starts the workout, Partner2 rows, and Partner1 rests. Continue in this way for 15 minutes. Score is total calories on the row.
(Once Partner1 gets to the Rower, the Rower remains occupied between teammates for the entirety of workout)
Friday:
Strength
Back Squat:
4×2 @ 70% (Focus on speed out of the hole)
Post: 3 Sets of 10 DB Reverse Fly
Metcon:
Game of Boyles
Freedom (RX’d)
Every 3:00 (5 sets)
8 Chest to Bar Pull-ups
12 Front Squats (115/80)
16 Kettlebell Swings (53/35)
(KG conv: 52.5/35 FS, 24/16 KB)
Saturday:
Metcon:
Bingpot!
Freedom (RX’d)
Teams of 2 (1:1)
5 sets each
30 Double Unders
10 Toes to Bar
200m Run
10 Toes to Bar
30 Double Unders
Strength/Accessory:
Mini Pump – Lower Push
4 sets
12 Dumbbell Bulgarian Split Squats (each side) @ RPE 7/10
-rest 30 secs-
20 2″ Toe Elevated Standing Calf Raises @ RPE 7/10 (farmers hold DBs)
-rest 1 minute between sets-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
Sunday:
Workout Option 1
Halloween Heists
Freedom (RX’d)
10 Rounds
10 Dumbbell Bench Press (50s/35s)
10 Dumbbell Deadlifts (50s/35s)
(KG conv: 22.5/15 DBs)
Workout Option 2
Recovery Workout
45-60 Min (Zone 2 Pace)
1000m Run
1000m Row
12 Side Plank Arch Ups (each side)
2000m Bike Erg (or 60/50 cal Air Bike)
3 Skin the Cat (controlled)
Well, that’s all we’ve got for this edition of the CrossFit Simplicity Weekly Rundown. It’s going to be an epic week here at the gym, but you won’t know unless you show up! So do your best to get in here as consistently as possible and let’s make it great. Now get in plenty of football, and enjoy the rest of your weekend. Remember to rest, relax, and recover so we can hit hard this week. See you all in class!
~Daniel
